Category: Competition

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 5 sets: 10 Push Press Warm-up as needed. Build as heavy as deemed fit. No pausing overhead or at the shoulder. 2) Every 6:00 x 4 sets: 15/12 Calorie Row 15 Toes-to-bar 15 Deadlifts 225/155 15 Toes-to-bar 15 Bar Facing Burpees Scale as needed. Work for maintainable paces. Looking for around 1:1 Work:Rest ratio. 3) 4 rounds @ 80-90% 100m Sled Drag 160/115 10 Devils Press 50/35 1 Legless Rope Climb 20ft Scale as needed. Sled weighs 25lbs. 4) AQAP: 30 GHD Sit-ups 40 V-Ups 50 Abmat Sit-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 4 x Snatch Pull w/Pause + 1 Halting Hi-Hang Squat Snatch Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the  bottom of the dip for the Hi-Hang Squat Snatch. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 2 Snatch Pull w/Pause + 1 Snatch w/Pause in Catch Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Snatch Pull + 1 Hi-Hang Power Snatch + 1 Hi-Hang Squat Snatch Pick a fixed weight that you can maintain for all 10 sets. 2) AQAP: 5 rounds of… 5 D-Ball Over the Shoulder 150/100 5/side…

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1) Every 3:00 x 7 sets: 5 T+G Squat Clean + 5 T+G Hang Power Clean Goal is constant movement on the bar. Work as heavy or as light as you’d like. 2) Every 3:00 x 7 sets: 3 Banded Back Squats @ 50% of 1RM + Band Tension + 3 Jumping Air Squat-to-Box Jump + Bounding Vertical Leap 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 5 T+G Power Snatch + 5 T+G Hang Squat Snatch Stimulus is constant movement on the bar, build only as heavy as you can maintain that. 2) 5 rounds AQAP: 5 Burpee Muscle-ups 10 D-Ball Over the Shoulder 150/100 Scale as needed. 3) 20 minute AMRAP: 3 rounds of – 200m Run, 10 Wall Balls 20/14, 1 Rope Climb 15ft 3 rounds of – 400m Run, 20 Wall Balls 20/14, 2 Rope Climb 15ft 3 rounds of – 600m Run, 30 Wall Balls 20/14, 3 Rope Climb 15ft 3 rounds of – 800m Run, 40 Wall Balls 20/14, 4 Rope Climbs 15ft For every round the first Rope Climb should be done Legless and any remaining Rope Climbs in the round performed with legs. 4) Sled Drag: 400m @ Bodyweight Stimulus…

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Hip Jump + 3 Tall Power Clean + 3 Tall Jerk Perform this with an empty barbell and use this as warm-up and positional work. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Tempo Clean Pull + 1 Low Hang Power Clean + 1 Split Jerk Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 20 seconds x 15 sets: 1 Power Clean + Push Jerk @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of…